WEDNESDAY 8.12.20

11
Aug

WEDNESDAY 8.12.20

Lowry CrossFit – CrossFit

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1: Metcon (AMRAP – Rounds and Reps)

Capacity Builder

AMRAP 4:

9 Power Snatches (135/95)

12 Power Cleans (135/95)

15 Push Jerks (135/95)

AMRAP Overhead Squats (135/95)
STIMULUS

DESCRIPTION

Todays Capacity Builder will work on our ability to cycle a barbell across multiple disciplines.

The weight should be something that when fresh, you could complete the first three movements unbroken.

With the Overhead Squats being the scored portion of the workout, focus on a stable overhead position before beginning your first set.

Emphasis in the Overhead Squat should be on keeping your shoulder blades in a back and down position with your armpits facing the wall in front of you.

MC: “Kicking and Screaming” (AMRAP – Rounds and Reps)

AMRAP 20:

10 Power Snatches (115/85)

20 Overhead Squats (115/85)

30 Toes to Bar

40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
STIMULUS

DESCRIPTION

Today’s longer AMRAP combines moderate weightlifting movements with gymnastics

This grippy piece will challenge your overhead stamina, midline, and conditioning

Over the 20 minutes, you can expect to complete 2-3 rounds

BARBELL MOVEMENTS

Let’s use the same weight for both barbell movements today

Choose your barbell movement based off the movement that is more challenging for you

This should be a load that allows you to complete both stations unbroken when fresh

TOES TO BAR

If you have 20+ toes to bar unbroken, complete this station as written

If you’re not there yet, consider reducing reps or choosing a variation from “subs”

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

We’ll alternate arms every 5 reps for this station

After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead

This should be a load that you are capable of completing for 30+ reps unbroken when fresh ”

“# STRATEGY

POWER SNATCHES

While we’re capable of cycling touch and go reps at this station, quick singles may be the best option across the 20 minutes

Find a pace between single reps that allows you to thrive through the overhead squats

OVERHEAD SQUATS

With the bar locked out overhead, look to minimze your sets of overhead squats

Breaking excessively usually leads to long rests and extra power snatches that don’t count towards your score

We’d rather hold on here and break up the toes to bar that follow more

Look to clear this station in 1-3 quick sets

1 Set: 20

2 Sets: 10-10

3 Sets: 8-7-5

EC: Metcon (No Measure)

EXTRA CREDIT:

Midline

3 Rounds Not For Time:

1,000 Meter Ski Erg

25 Weighted AbMat Sit-ups
STIMULUS

DESCRIPTION

*Today’s midline piece will combine two similar movement patterns.

*This overloading of the same movement pattern will help increase capacity across our ‘folding’ movements.

*The Ski should be at a sustainable pace.